The holidays are here! It’s the perfect time to visit a picturesque destination or go home to spend quality time with loved ones. But let’s face it—holiday travel isn’t always as magical as we’d like. From bumper-to-bumper traffic to crowded airports, the stress can make anyone question: is it really the most wonderful time of the year?
According to Jon Edward B. Jurilla, MD, from the Section of Psychiatry at the top hospital in the Philippines, Makati Medical Center (MakatiMed), these feelings of stress may be a sign of a unique condition called travel anxiety.
“Travel anxiety is characterized by the tension that comes from visiting an unfamiliar place or just the stress of traveling itself,” Dr. Jurilla explains. “Combine this with the mad rush of frenzied crowds at any airport, terminal, or road, and it makes for a not-so-happy holiday.”
While these feelings can be overwhelming, Dr. Jurilla reassures us that they don’t have to ruin your holiday spirit. With a little preparation and self-care, you can minimize travel anxiety and truly enjoy your break.
1. Identify Your Triggers and Plan Ahead
Being proactive is one of the best ways to reduce travel stress. Dr. Jurilla advises identifying specific triggers—like the fear of last-minute cancellations—and addressing them ahead of time.
“Are you worried about changes to your hotel reservation? Double-check your accommodation details and call ahead to confirm everything,” says Dr. Jurilla. “While this doesn’t guarantee a problem-free trip, planning ahead helps you feel in control.”
2. Try “Micro-Exposure” for Crowded Spaces
If large crowds trigger your anxiety, consider small steps to help you get used to similar environments. Dr. Jurilla recommends “micro-exposures,” a method where you gradually expose yourself to small doses of your fear before your trip.
“For example, visit your local mall during peak hours and spend a few minutes there. Repeat this process several times,” he explains. “This technique, called habituation, helps reduce fear so that when the real situation happens, it won’t feel as overwhelming.”
3. Practice the 4-7-8 Breathing Technique
Sudden nerves during takeoff, turbulence, or traffic? Dr. Jurilla suggests mastering self-soothing practices like the 4-7-8 breathing technique to calm anxiety.
“Inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds,” advises Dr. Jurilla. “This technique improves oxygen flow to your organs and tissues, helping you feel calm and relaxed.”
4. Distract Yourself with Low-Intensity Activities
If a wave of panic hits, distracting your mind can be a game-changer. Thanks to smartphones, it’s easier than ever to keep yourself engaged.
- Listen to calming music using your headphones.
- Solve crossword puzzles or play low-stress mobile games.
- Watch a feel-good movie or read an interesting eBook.
“The key is to engage in activities that take your mind off the anxiety while keeping you relaxed,” adds Dr. Jurilla.
5. Carve Out Alone Time to Recharge
Even during busy holiday schedules, make time to unwind. A simple 15-minute break can work wonders for your mental health. Use this alone time to:
- Write in a journal to release your thoughts.
- Read a relaxing book in a quiet space.
- Enjoy a short meditation session.
Dr. Jurilla emphasizes that the activity doesn’t have to be elaborate; what matters is that it calms your mind and re-energizes you.
Make the Holidays a Time for Rest and Joy
The holidays are meant to be a season of joy, not stress. For many adults, this means taking a well-deserved break from the daily grind. By managing travel anxiety through planning, breathing techniques, and self-care, you can create a stress-free holiday experience.
“You deserve to enjoy this time and recharge for the year ahead,” reminds Dr. Jurilla.
For more tips on managing travel anxiety or mental health support, contact MakatiMed On-Call at +632 8888 8999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph.
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